Tri-Tips

     After training and racing for nine plus years, I have been asked a dozen times or so, how do I keep going during a triathlon, do I ever walk, and when do I think I might stop racing? All really good questions that I would like to address in this post.
     I try really hard not to walk during my races, but if I need to I will. During my half ironman, this past November, I did walk for a minute or two towards the end of the half marathon. I needed a physical break as my hamstrings were starting to tighten, but I also needed a mental break; after all I had traveled 67 miles at that point. I came to a bridge at around mile eleven of the run and I got over that incline okay; it was the second incline that I wasn't mentally prepared for. I didn't really want to walk, but as I said above, I needed a mental break and in the scope of 70.3 miles what's a few minutes anyway?
     How do I keep going during a triathlon? Mostly, I think about all the training time I have put in and I tell myself I am so much more prepared than half the people on the field. I truly believe that, because I have witnessed so many participants out on the course who have not prepared. I've seen people sitting on curbs, bikes that have crashed, people who have dropped out. I had a conversation with a guy during the half ironman in November (run portion) and he told me flat out that he should have done more long runs for his training. I stayed with him for a while, and later he had to stop and walk a while, he could not go any farther.
     I have become great at mind games during endurance events. I never think of the whole race; ever. I take it one sport at a time. I first concentrate on the swim. I make sure my form is its absolute best during the swim. This means to follow through on my arm stroke, stretch out, and breath on both my left and right sides. Most people do not follow through with their arms when they swim, and this leads to fatigue because you will have to have to work harder to get your body through the water. Swimming technique is key for success.
     Once I get through the swim portion, I am immediately thinking of transition into the bike area. This means as I am exiting the water, I have already forgotten the swim, and my mind is on getting into the transition area as quickly as possible and getting my socks and cycling shoes on, along with my helmet. The next step is to get my bike and head out of the transition area. You must wait to mount your bike upon leaving the transition area. I concentrate on exiting the bike area without crashing into other cyclists, as there is always a bit of congestion getting out of transition. There are many things to think about at this point of the race, or T1 as it is called. Easy, right? At this point there are many details to keep my mind off the fact that I may be a little fatigued after the swim.
     Depending on the race distance I start to feel fatigued toward the last miles of the bike ride. So how do I distract myself? I try to concentrate on cadence or the number of revolutions of the crank per minute, or the speed at which I am turning the pedals on my bike. I literally count the number of revolutions per minute while I'm racing. During a race, I strive for 90-100 rpms. I concentrate on  counting and the action of my legs. The counting takes my mind off what I'm actually doing, and it takes my mind off the distance I have to go on the ride.
     The real test of a triathlon comes during the run. You've already swum and biked and now depending on the distance, you must force your muscles to do something they don't want to do. Your legs are like rubber for the first part of the run because during the cycling portion of the race your blood is flowing in a different direction(up towards your quads). So how do I get through the run? Again, I play mind games with myself. I know from experience that the first mile is going to be miserable, but after that when my muscle groups re-adjust to running, I know that the run will be less painful.
     Another tip to distract yourself during the run, is to set your watch timer every four minutes or so. I know that in about four minutes, I'll run a half mile. Four minute increments is a small amount of time. When I am starting to get tired during the run, I reset my timer to zero and go for four minutes. I can do anything for four minutes. This method works great during training as well. Using smaller blocks of time, versus say eight minute increments, is mentally easier for me to digest.
     Aside from doing four minute increments during the run, I also like to talk to people. It sounds crazy and how in the world would you have the energy to muster up conversation? Trust me it works. I usually start by asking a person how they are feeling. I have rarely had anyone respond that they felt great. The old expression rings true, misery loves company. I know that whomever I am talking to is hurting too, and somehow that is a comfort ; sick as that sounds.
      Talking to other people during an event is also a great way to meet people. I know it sounds weird, but everyone has a story, and I've learned a lot about the human spirit by talking with people during a race. I've met people with cancer and people who were participating because someone they loved had cancer. I've met old and young, men and women, first timers and seasoned athletes. Let me tell you, they all have stories and it is quite a distraction if you just start a conversation. Each time I race, I like to meet one new person.
     I am no expert by any means on the wonderful world of triathlon. I share with you what I know, in hopes that it may help you if you are a triathlete or maybe an aspiring one. I have such a passion for this sport, but more importantly I have a passion for people and compassion. Triathlon has been more for me than just sport, it has been a love affair. Through triathlon I can figure out who I am and who others are. Through pain and perserverance I can strive to be a better person. Triathlon helps me find the meaning of life.
     Oh, to answer the last question of when might I stop triathloning? When I can't possibly do it any longer; hopefully never. Watch the video below to see total inspiration and why I tri.

Tri- on Friends,

 Video from You Tube, Dick and Rick Hoyt  

Kelly

If at First You Don't Succeed...Try-Tri again

     A great friend of mine from college recently asked me to write about how to get over mental anguish after a "bad" race. I'm not sure what her definition of a bad race is, but I do have lots of stories to share about things that have gone wrong for me during triathlon and running events. While I really try to focus on the positive there are many pitfalls I've overcome in participating in these events over the years. If you've been reading you may think that my "Susie Sunshine," attitude is a bit annoying. I do have another side but I try to keep,"Negative Nancy," in check.
     This post is about how to overcome mental anxiety after some trouble in an event. This post is for you Karen. Let me start by sharing with you some things that happened to me last year when I was training for the cycling portion of a half iron man.  Trying to train for my events with another person's schedule (while safer) adds another layer of difficulty to my already challenging schedule; therefore I train alone, at least most of the time.
     Last year I ventured out for a long ride (around 30-35 miles) and right off the bat I came to a four way stop and misjudged a car in front of me. I thought the car was going to skate through the stop but he did what he was supposed to do and came to a complete stop.  I was trying to stay clipped into my pedals and not stop my bike and clip out when down I went, clipped into my bike. There I was on the side of the road, one mile from house, stuck to my bike, lying in a corn field.
     A nice man,( not the one in front of me who came to a complete stop), stopped and asked if I was okay. My pride was more bruised than my legs and while I wanted to cry out of shear frustration, I didn't. I replied to the nice man that I was okay, got out of my toe clips, brushed off my knees, and decided I had to get a ride in. All this happened within one mile from house, it would have been easy for me at that point to turn around and go home, but I did not.
     Why didn't I turn around? I knew I had to put in the time for my upcoming 56 mile ride and if I didn't I probably wouldn't make it at my event. I was shaking (literally) when I got back on my bike and it took me a few miles to settle down but I managed to do it. Cliche as is sounds, the old saying, get right back on when you fall off is exactly the advice I followed and it really is true. The hardest thing to do is to face your fears, but it is often a very good remedy.
     Later, during that same ride, I was feeling really good. I was about finished and I had just come up a really long climb. I knew I was getting closer to home and that I didn't have any more tough hills to face.
Then as I crested the hill I looked to my right only to spot three Doberman Pincher's standing erect in their yard. To my left there was a large corn field so it was not like I could  make a quick left and get away. The only way out was forward or to completely turn around and head back the twenty miles I had come. None of the choices were great. Then I spotted the owner of the THREE Dobermans and I managed to hear him say,"Heel." I pedalled as fast as I could past the house, praying that they would in fact,"heel."
     Ah, but that is not the end of the story. I could not make this stuff up, honestly. But as I flew past the dogs and the owner I had one more small hill to get up before making the turn down the road which would lead me home. As I came to the top of this hill, yet another dog came to the road to greet me. This was a Collie of some sort and while I am a dog lover, I am not a lover of dogs that I don't know. I did a u-turn immediately to avoid Rover. This is a busy street I turned on, but in a split second I decided I had had quite enough of canines for one day. Fear, once again, made me ( or highly influenced my decision) continue in the opposite direction.
     Needless to say I made it home safely and changed my bike route the next time out. Lesson learned here; there were plenty of other bike routes, I just needed to choose another. A can of pepper spray also found it's way into my list of things to purchase. I remember feeling very scared the next time I went out to ride but by simply following some new changes everything was fine the next time. Face your fears and it will build new confidence within you.
     A few years back I did a 10k running event that started out great but ended badly. I had a wonderful pace, even placed fourth in the event out of a large group of participants. The problem: too much of a good thing. I over hydrated and didn't quite make it to the port a potty at the end. The lovely dark spot on my shorts sent me to the car before the awards ceremony. Lesson learned here, I didn't need the thirty two ounces of water that I drank during the race.
     Another blunder took place last summer. A good friend of mine, named Fran, is a trail runner. She is always trying to get me to sign up for these crazy trail running events that take you up and down mountains and cliffs. She thinks what I do is crazy. I finally decided to do a nine mile training run with her. She said it was over at Pinchot State Park which I am familiar with as I've raced there before. The terrain is challenging, to say the least, but I thought I could handle it. We ran on a trail but it was nothing like the pristine trails I usually run on. Most of the run I thought we were making the trail ourselves. At mile three I bit the dust. I tripped over a root or a piece of a cliff and down I went in slow motion. Fran stood in horror as I cursed my way up off the dirt floor.Once again she asked me if I was all right, my reply was, "yeah." As I looked at my bloody knees I was convinced she was on a mission to humiliate me and that gave me all I needed to keep going. She said," do you want to turn around?" "Hell no," I responded." Give me your water." I took her water and doused my bloody knees. "There is no way I am going back, lets go." Out of sheer pride I kept going and we finished the nine mile loop, climbing cliffs and avoiding rocks and roots on the trail while my knees bled.
     Ah pride, a funny little thing. If fear won't get you motivated perhaps pride will. It certainly worked for me that day. Have I done that trail since? NO! I am a glutton for punishment, but I also learn from my mistakes. Would I do another trail run with her? Of course, just not that particular one. I now don permanent scars on my knees that I've nicknamed, my" Fran-scars."
     An area that I struggle with in triathlon is transition. Transition is that tricky time in between swimming, biking, and running, that is added into to your total time. It becomes hard when you are doing longer distances because, if you are anything like me and like to change clothes, you can add on time. During Sprints and Olympic Distance Tri's I wear the same thing for the entire race. I'll wear bike shorts and a crop top or bike jersey that you can swim in. The bike shorts are designed for this(called tri shorts) and the shorts drain( sort of) so usually I am a bit miserable running in them, but I won't add extra time onto my event. My last event, the half ironman, I did not want to run 13.1 miles( after riding 56) in bike shorts. So I utilized the changing tents in between events and added a lot of time on to my final time. Did I care? Yes, in way because that's my competitive nature. Was I comfortable? Yes, as much as I could have been, so it was a trade off. I gave myself a break on the time added, as it was my first half. Next time, I would try to hurry a little more in transition to better my time. Maybe I should invest in a better tri suit that I could wear for longer distance tri's. The bottom line is that I can always do something better in my events and transition is my next area to tackle for long distance triathlons. Improving my time keeps me coming back for more.
     Perhaps the old saying practice makes perfect should be mentioned in this article. How many times have we heard that? Truth be told it's meaning holds importance. The more you do something( as long as you are learning from your mistakes) the better you will become.
      The more I train or practice, the better prepared I feel for an event and as I've said before my belief is that confidence and believing you can do something is half of it. If you don't think you'll do it, you probably won't. This is so true in anything in life.I am reminded of how I feel when I go into teach school and I have looked at the material I am presenting. Starting a business, losing weight, quitting smoking, finishing school, doing well on a test... get the picture... the more you tell yourself you can, you will. Positive thinking is key to life and to triathlon.
     One more tick of the trade is to not listen to your negative inner voice. We all have one and I nicknamed mine," Negative Nancy." She is the person in my head that tells me to go back to bed when I should be training. She is the one who makes me procrastinate projects. She is the one who says I don't need to clean my bathrooms. How do you get rid of the negative voice? Ignore it and don't think too much about racing or training. The old Nike adage, "Just do it," rings true for me. I schedule racing and training like I schedule a doctor's appointment; write it down and go do it. I think of racing and training like going to the doctor; I don't want to pay the high co-pay if I don't show up; I don't want to suffer the consequences if I don't put in the preparation for my events.
     Pride, fear ( if kept in check), perseverance, planning, positive thinking; these are the ingredients to a recipe for success. But beyond all this wonderful advice (wink-wink) the bottom line is that you must love what you do in order to stick with it. I love swimming, biking, and running. I really love the fact  that I don't have to do the same sport every day. There are many fitness options out there, and maybe once you look inside yourself you'll find that running isn't your thing.  I hope this helps and if all else fails; tri-try again.

Happy Tri-ing,
Kelly
Have a question or a comment? Please post below.

Tri- Scheduling

     Okay it's January 7th have you kept your resolutions so far? One week into the new year and I have even slipped on some of my new goals, but have no fear, just like slipping off of a new diet or exercise program, it is easy to get back on the wagon. Don't sabotage yourself if you haven't quite kept up, goals are not an all or nothing experiment. I have learned through triathlon that slow and steady is the way to success to get myself to the finish line and the same applies to things that we want in life; slow and steady and you'll get there.
     This post is about making a plan for race season. I am often asked about the different types of triathlon and how I decide what races to do. Each January, along with my resolutions, I sit down and make a list of the different races and distances that I want to accomplish for the upcoming season. I am a planner and I tend to stick with things more if I have them in writing. My husband says,"Don't put things in writing unless you really mean it." There is some real truth in that statement because I find that writing things down puts ownership on it. Especially when I am writing a blog for an audience, I better do what I say or I am going to lose credibility. Highly successful people write things down and follow through. So no matter if you are planning to lose weight, quit smoking, or starting a business, a written plan will help you.
     There are four different levels of triathlon. The original triathlon was the full distance or Iron distance triathlon. In 1977 a bet was made between five men after a running event. The argument was, who is the better athlete: a runner, a swimmer, or a cyclist? Each person thought their area of expertise made them the better athlete and so they came up with a contest to take place in Hawaii. The gruelling winds, the heat and the distance would make it an incredible challenge.They would swim 1.2 miles, bike 112 miles, and run a full marathon of 26.2 miles to see who faired the best and so Kona Triathlon or the Ironman World Triathlon was created.
      The triathlon bug caught on in the 1990's and race directors around the country realized they could attract more athletes by adding some different distances. There is a Half Iron distance which is a 1.2 mile swim, a 56 mile bike and a half marathon(13.1). The challenging Olympic Distance(which was just added in 2000 to the Olympics), which consists of 1 mile swim, a 25-30 mile bike and a 10 K run. Finally, for the newbie or really fast athlete there is the Sprint Triathlon which usually consists of a half mile swim, a 15-20 mile bike, and a 5k run. Don't scoff at any of the shorter versions of triathlon because each distance offers a unique challenge. Terrain and weather conditions can turn a sprint into a tough event.
     When planning your race schedule it is important to keep the distances in mind. Obviously if you have never done a triathlon before it would be a good idea to try a sprint distance in my opinion. That is the shortest distance, but by no means the easiest because you have to go fast to get placement in these types of events. A pool swim is also important if you are newbie to the sport. Many athletes that are not well versed in swimming panic and a pool swim is a great way to ease any swim anxiety. Many YMCA's offer triathlons with pool swims. This is an excellent way to start if you are interested because it won't take over your life in order to train for the event. A few hours a week diligently training in each venue will get you to the finish line. When you get into the Olympic distance and on up to Ironman the training gets more involved and becomes a second job to most, but it can be done.
     Once you decide on the distance then it is time to find an event. This can be done by searching the Internet and looking for local events. If it is your first triathlon I would recommend you find one local. Triathlon entry fees can be pricey. It costs the race director a lot more money to put on one of these events because you need area to swim, bike and run along with timing programs and public officials to help manage large amount of people doing it; hence it is more expensive to put on than a running event. I like Active.com to find events but I also love talking to other athletes to see which events they liked and why. Other triathletes will talk to you all day long about this stuff. I think staying local will also cut down on your lodging expenses. Once you've tried it and had some success, than you could move to another distance and even another town or state. I guarantee if you train properly and plan accordingly you'll be hooked and you will want to do another and then another.
     I usually plan on around  four triathlons per season. I could probably do more but that seems to fit into my life and not overtake other important areas like work and family. I like to do smaller distances to start my season and then end my season with the longer distances. This type of staging makes perfect sense because just like my training, the racing is a gradual build to the longer distance at the end of my season. I love to do local events because I feel I am supporting my community that way. The Tricat Sports series is  a group of triathlons that I like to do each year and the races are near my hometown of Dillsburg, Pennsylvania.
     The series benefits cystic fibrosis. The series offers a few sprint distance tri's along with an Olympic distance and this year they may be offering a half iron distance. Don't let the sprints fool you; these are challenging sprints- one takes place in the hilly area of Pinchot State park and the other is a course on City Island in Harrisburg, PA. The swim on City Island takes place in the Susquehanna River and it is not for the person who is fearful of the water; at any given time you may dodge logs, rocks or people.
     Another series that is close to home for me is called the Rivertown Race Series. This series offers triathlons, running and cycling events. But sometimes you can't find races that are local to meet your needs so you have to figure out how much you want to spend and what distances you want. I used to live in North Carolina and there is a wonderful series there where you could do a race every weekend if you wanted, but I wouldn't recommend it. Florida  is another state that offers a nice variety of triathlon events.
     There are some great books out there to help with training once you've decided on what event or events. A favorite of mine is called Triathloning for Ordinary Mortals by Steven Jonas. It is the first book I read on triathlon and it gives wonderful advice as well as realistic training programs. I would recommend it for the new triathlete or the well versed.
     Look for me this year at the Philadelphia Olympic Distance Triathlon. I've always wanted to do this one but I usually get closed out. Yet another reason to plan early. The more popular venues fill up quickly and ofter there is a cap on the event.
      There is a lot to consider when signing up for a triathlon but that is another reason why I love it. My type"A" personality thrives on the fact that I must plan accordingly for my season. Triathlon is so involved because of the equipment, time, training, and planning, but that is one more bragging right that you can enjoy when you cross the finish line, and say,"Yeah, I did that one!"

 Happy Tri-ing!
 Kelly

P.S. My last entry I mentioned that I wanted to start a charity called Empower-Tees. Please collect your old race shirts(gently used or new) and inspiring sports tee-shirts to send to the women's and men's shelters in Harrisburg, PA. I believe that we may be able to inspire some struggling folks to get fit, but also to change their lives for the better. I'll soon have a PO Box where you can send your new or gently used tees, so look for more info soon.

Tri-beating the Doldrums of Winter

      I am often asked since triathlon season is over what will you do now? The answer is keep training. True, for now my season is over, but I never want to lose what I have gained over a given a season.So this year, especially after my first Half Ironman, I don't want to start from scratch come spring. Another reason to keep training is to ward off unwanted pounds that can come, especially during the winter months.
     Five years ago we moved from sunny North Carolina, where it was easy to train year round because of the mild winters. Pennsylvania, on the other hand, does not offer the mild climate that NC does, so what's a girl, that loves training outdoors, to do? This entry deals with beating the winter doldrums and staying on track with training.
     I am a warm weather person. I love to run and cycle outside when it is 80 degrees or above. I love sunshine, so come November or December when the temperature drops and the days get shorter, I want to hibernate. Pennsylvania offers plenty of places to train but come December do you really want to venture outside to run and bike? The answer is yes! I know what you are thinking, sure it's 20 degrees outside, who in their right mind wants to go out and exercise? If you have the right gear and the right attitude you don't have to go indoors to continue your running or cycling.
     Invest in a few pieces of running and cycling wear and you'll be set to conquer the great outdoors. Some of my favorite things are my running tights. I have several pairs and as soon as the temperature drops to around 40 degrees these babies come out of the closet. The running tights also serve as cycling tights that I put on under my bike shorts. They sell expensive long cycling shorts which are great too, but if you are on a budget the running tights can kill two birds with one stone.  I have a pair of Under Armour Heat Compression tights, which can also be pricey, but they are well made and they wick away moisture, keeping you dry while compressing your muscles during your run(or bike). The tights are warm and if you air dry them they will last longer.
     Another favorite piece I own is a Nike compression mock turtleneck. I wear it almost every time I go out to exercise when it is cold out. It is fleece lined and has the nylon compression material on the outside of it to help keep you dry. I love it and most of the time if the temperature is 35 degrees or above I can get away with wearing it alone with tights and I am set for an outdoor workout. If I am cycling I add a light jacket of fleece over it because of the wind and I am comfortable for a ride.
     You lose most of your body heat through your head so another good idea when it gets below forty degrees is to wear a hat. I also like to wear gloves around forty degrees because my hands get cold. I have a pair of Nike running gloves that I adore; they come with a built in key pocket so I don't have to hide my keys somewhere. The gloves are made of a light fleece material that has some nylon mixed in to wick away sweat and keep your hands warm and dry. I wear these gloves cycling as well because they are light weight enough for me to be able to shift gears. My favorite hat to wear is a light weight fleece that has a synthetic lining in it; again to wick away sweat. It is light enough to wear under my bike helmet too. On really cold days add a face guard to your outdoor gear if you plan on a ride.
     Believe it or not I wear sunglasses year round when I am training outdoors. The sunglasses in the Winter help to shield from bright sun reflecting off of snow, but also they help keep my face warm.
      I just read an article in About.com that gave a wonderful idea of putting hand warmers in your running shoes when it is really cold. I loved this idea, although I haven't tried it, I thought I'd offer the tip. Be ware and take them out after the first mile to avoid overheating. Also make sure you wear a wool or acyclic sock to avoid frostbite and wick away sweat to keep your feet dry.
     Another tip for finding inexpensive gear is to hit a TJ  Maxx or Marshall's and search in their Active section of the store. I've found some name brand work-out gear for half the price; it may be a bit irregular, but who cares, you are using it to sweat in.
     Triathlete or not just because it is cold outside doesn't mean you can't get out and enjoy some activity. Walking is a great way to stay fit year- round. Invest in some key outerwear and you'll be ready for shorts season come April without having to starve or jump start a program; you'll already be fit and ahead of the game.

Tri-on Friends,
Kelly

   

Post Recovery Workout in the HydroWorx Pool

     Much has been written about how much time you need to recover after an endurance event. Whether you are a triathlete, marathoner, 5 or 10k runner, recovery is as important as your training, without a good recovery program you risk injury. I have read articles in Runner's World that said to take a week off after a marathon.After my Half Ironman, I decided to follow this plan, after all I covered 70.3 miles, the equivalent of two marathons.
     After a week off I was ready to get back into my training. I wanted to do two post recovery workouts and compare them to see which felt better. The first workout back was on a regular treadmill at the Y. I did an hour run at moderate speed with no inclines. I felt pretty good until about mile three and the soreness in my quads and IT bands returned from my Half Ironman. I got through it and felt a bit fatigued after, but I expected some soreness because it was my first workout back.
     The very next day, I decided to run again, but on the underwater treadmill in the Hydroworx pool to see if I felt any difference. I did an hour of running on the HydroWorx pool and almost immediately felt a difference.The warmth of the water helped ease my muscle soreness upon entering the pool. I ran for the first half hour without the resistance jets on and felt great; no soreness in my quads or IT bands, like I had the previous day on the regular treadmill. I decided to add the resistance jets for the second half hour.Again, I felt no fatigue on those areas that had bothered me. I did feel a bit tired ,as the resistance jets do make the workout more challenging, but no pain. I alternated speed and the resistance jets for the rest of the session and felt great.
      When I was finished running I turned the resistance jets on the highest setting and let the water blast my quads and instantly felt those muscles loosen. Once again the HydroWorx pool really came through for me. I covered the same distance as I had the day before on the regular treadmill, but without any pain or soreness.
     The power of working out in water is so significant, and as I've said before, the HydroWorx pool will now become a regular part of my training.
     No matter what your time off is after an event, the most important thing to do is listen to your body and start back small with your training. Sleep is key as well. I make sure I get to bed earlier and get at least nine hours each night after an event. Stay hydrated and drink lots of water and recovery drinks. I'm a fan of just some watered down Gatorade. Have some balanced meals that include some protein;the protein will build muscle recovery. Take time to reflect on your accomplishment during recovery time, after all you've earned it!

Tri On Friends,

Kelly

You Don't have to "TRI" to Stay Fit

     It has been a few weeks since my last entry and while I'm still proud of the Half Ironman, reality has set in and it's time to get back to business. Beach2Battleship was my last event for the season ,but that does not mean it is time to hang up my goggles, bike shorts, or running shoes. Au contraire mon frere. The off season is an important part of my training time.
     A common question I have been asked lately is how do you find the time to train? I wanted to share some tips on time management for training. I also want to express in this entry that you don't have to be a triathlete to incorporate some changes in your life that are healthy ones. I was recently inspired to write this blog from a woman that is a student teacher. She asked, "How does someone over a certain weight run?" My response was ,"don't run, walk and add running in one minute increments." I also mentioned that the HydroWorx pool ,with the underwater treadmill, would be a great option for her to try because you are virtually weightless in the water.
     I think it is really hard for people to understand that I just didn't wake up one morning and go out and do a triathlon. It has taken years of building my fitness level.
     Here are some tips to help the average person get started. First of all, if you can, join a gym. I joined the YMCA when my children were small. They have wonderful daycare and I could drop off my kids and get a great  work-out in. But if you can't afford a gym there are other ways to get fit.
      Invest in a jog stroller. I did this when my son Bryce was born and it was a Godsend. I didn't always run, I started out taking walks with him in the jog stroller and started to run a little bit at time during my walks. If I felt like running I did, if I felt like walking I did. I would add a couple of minutes of running with walking and before I knew it I had added ten minutes of running to my half hour walk. It takes an average person around ten minutes to run a mile. This walk-run was good for my son too. We were outside getting some fresh air, experiencing nature. Once my son got older we could use our runs as a learning time as well. I could point to things outside and ask him,"What's that?" I made a game out of our runs.
     During the toddler years, I let my son ride his Big Wheel along the trail I ran on. He couldn't go too far at first, but I was still fitting in some exercise and he was getting worn out and also benefiting from riding his "bike," as I used to call it. If he was cranky I promised a trip to the park when Mommy was finished getting her exercise time in. I used to call it my," play time," and explained to him that Mommy needed time to play too and then it would be,"Bryce's time." He quickly learned that he wasn't the only one who wanted to do things. This was an important lesson for him..
     When my second son was born I invested in a double jog stroller. Some other inexpensive equipment is a jump rope, rollerblades, resistance bands and balance ball, and a bike seat. If you have kids they can jump rope or roller blade with you. The bike seat attached to the back of my bike so I could ride around the neighborhood while my son got to enjoy the great outdoors. I wasn't biking 56 miles, just a few miles around the neighborhood , but it still counts. These small pieces of equipment add up to exercise and eventually you can get your kids doing these activities with you.
     Around seven years ago I developed a stress fracture and I couldn't run but, I was still able to do low impact exercise like swim and the elliptical at the Y, but again if you can't afford a gym, I have another way to stay fit.
      I bought some Pilate's DVDs that were wonderful. You can do the DVDs whenever you want in the privacy of your own home and I did not gain an ounce of weight during the time of my stress fracture. Pilate's is a wonderful toning tool. I like it better than yoga because it combines dance movements with quick repetitions, giving you more of a cardio workout than you get with straight yoga.
     Get a work-out partner. If you are meeting someone early in the morning or late in the evening to exercise it holds you more accountable. You'll feel bad if you don't show up and the other person has made the effort.
     As far as balancing work, family, and exercise, a common excuse is, "I don't have time to exercise." My response is, "Yes you do!".  Incorporate it into your day just like anything else and it can be done. I think of it like eating or sleeping; it is necessity. If you are working and balancing a family the easiest way to fit in exercise is to do it early in the morning. Go to bed an hour earlier and get up an hour earlier. All you need to get started is about thirty minutes. I always say that something is better than nothing. Even twenty minutes of cardio can give you some benefits.
     "My kids have so many activities, I don't have time," is another excuse I hear often. I can relate to this and I have been known to go for a run during my kids soccer practice. They are old enough now that I can leave them for their hour long practice and sneak off for my run. If you are not comfortable leaving then run or walk around the soccer area where you can keep an eye on them. I see many moms sitting in a chair during their kid's practice and I think what is the point in that, you could be utilizing this time to get your own exercise. My kids don't mind if I don't watch all of their practices,so don't feel guilty.
     Finally, ask your significant other to help. My husband knows how important it is for me to release all my stress through some physical activity; mine just happens to be swimming, running, or biking. He is awesome about chipping in and helping with the kids so I may do those activities. He knows that I will support him come hunting season and for his occasional fishing trips. We work together to get what we both want.

       Anyone can get fit. Start small, do what you love, increase whatever activity you do in increments. Get your kids involved.You'll be leaner and your kids will admire you when you can play tag or kick the soccer ball with them.

     The best compliment  I received came after my Half Ironman from my now thirteen year old son. He said, "Mom are you happy that you did your Half Ironman?" I said, "Of course." He said,"I want to do an Ironman someday and dedicate it to you." I cried!    

 Take Care and Happy "Tri-ing,"

  Kelly

  

My 70.3 mile Journey From Beach2Battleship





Iron Woman



     Only a few days have passed since my first Half Ironman and, although my muscle soreness is diminishing, my thoughts of the day are far from leaving; that beautiful memory will be with me a lifetime. Each time I race I learn something about myself and others and this past Saturday was no exception.

     What I am most proud of is not really the distance I was able to cover in 6 hours and 7 minutes( a time I was also proud of), but the fact that I made a goal and was able to achieve it.  I don't have a personal trainer or a fancy tri-coach to formulate my workouts and training plans. Mostly I train alone, in between my kids' soccer practices, my husband's busy work schedule and my own part time job. This last six months was no different except that my training program was much more rigorous in order to finish the 70.3.

     After crossing the finish line Saturday I realized that I learned how truly grateful I am to be competing in triathlon. As a forty something mother of two boys, I am grateful to be breaking some stereotypes. I can be something other than someone's mom or someone's wife. Christine H.B. Grant, University of Iowa's Director of Athletics said it best, "One of the reasons some people don't support women in sport is that through sport we shatter into a million pieces the stereotypes portraying women as weak, helpless, dependent and passive. Through sport we produce exactly the opposite type of woman: strong, independent, assertive, competent and confident, with strong self- esteem." I continue to break barriers through triathlon.
     My boys will grow up to be men and I want them to see that women can be strong too. I want them to realize that all I put myself through to get to the finish line isn't that different from what we go through in everyday life. Life, like triathlon, is challenging ,but if we face our fears we can solve anything.

     As I was on part of the bike course last Saturday I heard one of the volunteers say, " Hey get ready, there is a man with his blind son coming towards our aid station, we need to be ready for them." I got to see this inspiring man and his son out on the bike course. They were a special team sponsored by PPD who also sponsored the race. The young man, named Garrett Miller, had lost his sight as a result of a brain tumor, and he and his dad Eric, were competing in the Half Iron man together. I heard this father giving his son directions and letting him know where there were bumps and debris in the road. The father was his son's eyes. Witnessing this dynamic duo, I realized that I too would do anything to help my own sons. The two of them were also breaking barriers.

     The venue for B2B was amazing and as I made my way through the swim, bike and run, I learned how lucky we are to live in such a beautiful world. Wilmington, North Carolina is truly a beautiful place. The swim in the ocean channel was cold, but friends caught pictures of the dolphins in for a swim with the folks doing the Iron Man before we started.  On the bike course, I was surrounded by clear blue skies and the tall pines and a flat course that  I was thankful for. The November air was perfect for a long ride. The run through Greenfield Lake Park was shaded and well equipped with aid stations and many spectators cheering. I have never witnessed such a wonderful group of volunteers; they were always right there asking you what you needed.

     I always meet exceptional people at triathlon events and at B2B there were two people that I wanted to mention. First,a guy named Doug Turner, who rode the shuttle with me to the first transition area where  we started the race. He was doing his first half  and we shared many commonalities. He was there with his wife and kids and was feeling just as nervous as I was on race morning. He shared a heartwarming story about his friend who had recently tried to make the iron distance just a few short weeks ago in Kentucky and got overheated and had to come in. This was probably not what I needed to hear on race morning, but the moral of the story was that Doug had stayed with his friend and supported his friend's effort. While he was telling the story it was obvious that this stranger was a good person. That's another reason that brings me back for more; the decency people show towards one another and the sport.

     Another exceptional girl I met, named Laura, was my biggest cheerleader during the run. We started out running together but she soon passed me. She asked," Have you been out here all day?" Yes, I told her as we started out for the 13.1 mile run. "That's amazing," she said. I learned that she was a part of a relay team and I shared with her that my friends and I had done a relay last year. She continued to tell me how I was going to make it and how much she respected me for what I was doing.  A total stranger encouraging me to make it to the end, another example of human kindness in a world where sometimes we forget those things still exist.

     Many times, during the six hours on the course, I got choked up. I fought back tears and emotion for the people I love who are not able to do the things they love. I thought of  a teacher I am substituting for who is fighting cancer, my step mom who is unable to swim anymore because of her disease, and my aunt battling cancer. I fought back tears of pride that I was outside feeling the elements and the pain of the day. I was tearful at the finish line and so happy to see my friends and family, who I am truly thankful for.

     Hug your kids, kiss your significant other, tell everyone who is important to you how much they mean to you. Appreciate the earth and all that it has to offer and remember that human beings are capable of kindness and strength. These are the things that I was reminded of during my 70.3 mile journey, last Saturday, from Wrightsville Beach to the US. North Carolina Battleship.

Tri-on!

Kelly, Your Iron Woman :)



HydroWorx Woman



Tri- Taper

     Taper-a gradual diminution of thickness, diameter or width of an elongated object. b. a gradual decrease, refers to the gradual practice of reducing before an endurance event.

     Perhaps the hardest part of training for me is the taper period. The taper is the gradual backing off and rest time before the big day. After months of following a training regimen and building to long runs, bikes, and swims, suddenly it is time to cut back. The two weeks before the event it is important to rest; easier said than done.
     This post is about how I deal with the taper part of triathlon. First, I remember all of the time and training I have put in. There have been some weeks that I didn't quite get in everything that was on my plan but I know from previous races that this will not effect race day. Last year I got sick with a cold before an event and my training during the course of the cold was not up to par. Once I felt better I got right back into my routine and my event went well. A mistake to avoid is to train when you are sick. I have done that before and it has taken me twice as long to recover from an illness like a cold or flu. Listen to your body; don't train if you are sick.
     I continue to do some light workouts two weeks before and I rest, almost completely one week before. This weekend I did a light run for an hour on Saturday then on Sunday I'll cycle for around two hours. Monday is a swim day (I have just five days before the race) this is a low impact workout and since the bulk of my training has been running and biking I feel I need a swim to build confidence.The rest of the week will probably be complete rest; if anything a light run Tuesday and then positively nothing else regarding training.
     The rest of the week will be dedicated to organizing what I will need for the race; all the gear as well as nutritional items. I make lists and check them twice. I check my bike to make sure it is in good working order as well. I had a bike tune-up a few weeks ago at a local bike shop where they checked my tires, gears, handle bars etc. The bike shop took apart my gears and re-oiled the parts to insure a good working machine come race day. I would highly recommend a bike tune up at least once a year.
     I also try to keep my mind positive the week prior to an event. I think positively about what is coming. I practice in my mind how I will transition from one sport to another. I also don't talk to people that might come up with negative things to say about race day. Although people don't often realize what they are doing I've had many negative comments before my events. My own father can say things that would freak a new person to the sport out. To give you an  example he has said things like,"Better you than me," and, "Why would you want to swim in the ocean?  It is going to be so cold in November."Negative talk can send anyone into panic mode, especially if it is a first time racer. I surround myself with positive thoughts and positive people.
     Finally, I try to eat properly. Everyone is different but I do try to eat a fair amount of carbohydrates and protein for muscle recovery the week before an event. The night before an event I like to eat pasta and maybe a grilled chicken breast, salad with oil and vinegar and bread. Hydration is also important the week before as well as the day of; get your eight glasses a day if possible.I don't like to eat a lot of meat prior to an event because it is harder to digest. Avoid anything new to your diet and avoid spicy or fatty foods; the last thing  you want on race day is an upset stomach. If you are anything like me, I always have a nervous stomach so you don't want to add other digestive problems.
     I pray too. I have a very spiritual side and believe in the power of prayer. God always gets me through an endurance event. He is by my side when I really need him. Along with God, my family almost always comes out to support me , and I can't tell you how much that helps get me through the difficulty. I know at some point I'll see them, and their smiles and cheers help get me to the finish line.Again it goes back to keeping positive. Without the support of my family and friends and of course HydroWorx,  I would never make it to the starting line.
     My mantra during every event I have ever participated in is," I'm probably not going to first, but I definitely won't be last and I'm a better athlete than half the people on this course( who knows if any of that is true but...) I repeat this over and over to instill peace and confidence in myself. The rest will take care of itself.

Wish me luck!

My first Half Iron Man(solo)is this Saturday,

Stay tuned for details about Beach2Battleship Tri ...

Kelly

Tri- Crunch

     How many times have you walked into your office and looked at the mounds of work on your desk and wanted to turn around and walk right out the door? Maybe you have over one hundred emails to return. Maybe you are working on a  project that is never ending and you wonder if you will make your deadline. Maybe you are a busy parent and dread the morning alarm clock going off because you know as soon as your day begins it will be many hours until you can relax. Training for an endurance event is not much different than any of  those things we face in life. Some mornings I can't imagine training, and if I think of what is in store, I immediately want to retreat to my bed.
     I am one month out from my half iron man and I'm feeling burned out, tired, overwhelmed, and just plain sick of training. This entry is about how I manage all those overwhelming feelings and move forward in what I call,"crunch-time."
     My first tip for anyone doing any kind of endurance event is to not think of the whole distance you are facing. I have a total of 70.25  miles to cover the day of the event, but if I thought of the race in that number I would overwhelm  myself. I think about all of my triathlons in pieces, but I also take it down to one event at a time; the swim, then the bike, then the run. It's no different than when you are at work tackling a project; you work on pieces of the project, or if you are cleaning out your garage- you take one thing out at a time, sweep, then put things back where they belong.
     The other morning I set out to run. The weather was perfect for running, the sun was shining, and my kids were off to school and I didn't have to go into work. Nothing was standing in my way, except for myself. I didn't feel like running that morning. What did I do? 1.Call a friend. I primarily run alone but I needed some distracting that day, conversation with a friend makes you forget that you are running 2. Change up the route or location of your run or bike to add variety: that particular morning I changed my route. 3. Give yourself permission to run, bike, or swim a little less and give yourself permission to have a break or two incorporated into your workout. The cool thing that happened was that by doing these small tweaks, once I got started, I was able to enjoy my run.  I had incorporated a strategy prior to going out. I always feel that some work-out is better than no work-out. 4. "Do," don't think. How many times have we procrastinated because we listened to the negative voice in our heads? I turn that voice off and put into action my training plan by doing- I pretend I'm a robot. I go and "do" whatever is on my training log before I have time to think about it.
     Another strategy I use to ease anxiety as I am approaching an event is to organize what I'll  need. Triathlon is complicated as there are three sports to deal with ; you need more than just a good pair of running shoes. I make lists and think about what kinds of fuel I am going to incorporate into event day; you don't want to experiment with that the day of an event. If you are doing a shorter distance race this still is helpful. Here is an example of the list of items I will  need for the half iron man:
Swim: wetsuit, swimsuit, goggles, cap, throw-away flip-flops( to leave on the beach), old sweatshirt that can be left on the beach that am if it is cold.
Bike: bike shorts, running  bra-top, HydroWorx bike jersey( for Sprint and Olympic distance I would wear a tri-suit for the whole race, but for this distance I will change in the transition tents between each event for comfort-I don't want to run in thick bike shorts that I'll need for the 56 mile bike).
Run: running shorts, dry socks, running shoes(I"ll strip off the bike jersey and wear the running bra-top that I already have on).
Fuel: Water bottle full of water on my bike, Power bar gel chews(3 packs- one per hour of the ride, lasting 3 hours) that I will carry in my bike jersey or bike holder.Water bottle left in transition for the run portion( they will have water at each mile, but I like to carry my own as well just in case). Some extra gel packs for the run( in transition with my water).I prefer strawberry- banana and tangerine gels made by Power bar. I also like to use jelly beans for fuel.
After race clothes- I usually bring some comfy shorts or pants, clean socks, and a shirt to change into after an event. It feels great to somewhat "clean-up" after you've worn the same or some of the same sweaty clothes for hours.
      These are some small distractions that help me as I get closer to the" big" day. I also remind myself how many hours I have put into training and if I skip a few work-outs I'm going to be fine come race day. Sometimes it is simply your body saying,"hey enough already." Listen to your body because if you are overtired or if you over train you may be susceptible to injury which would be worse than missing a day or two. I once over trained myself into a stress fracture that took a year to heal; that was before I discovered the HydroWorx pool where now I could easily mend an injury.
     Triathlon, like life, is better and less overwhelming when you can piece it together. Building a business or building a career doesn't happen overnight; becoming a triathlete doesn't happen quickly either. Patience and working steady, following a plan;these are the things that build performance and there is nothing like the feeling you have when you cross the finish line.

Happy tri-ing!
Kelly